Tag Archives: runners not running

CrossFit at a new Fuel Athletics gym!

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A few weeks ago, I had a great experience at the weight lifting introduction class in Fuel Athletics. Recently, they opened their doors to a new outlet in Shah Alam and invited me plus a few friends to try CrossFit after iftar (breaking our fast). I immediately said yes because I was drawn to CrossFit’s high intensity; I can get maximum amount of work done and calories burnt in a short period of time.

CrossFit can be roughly defined as varied high intensity functional movements, while combining certain aspects of gymnastics, weightlifting, running, rowing and more. (source: https://www.crossfit.com/what-is-crossfit). Based on this definition, CrossFit is not new to me. I had similar experiences before at Revelation Republic and a few LesMills GRIT classes, under various names such as Body Conditioning or GRIT Strength. To me, the principles and movements are pretty similar so experienced athletes (or in my case, athlete-wannabes) will have no problem transitioning.

However, what makes Fuel Athletics different is its location and spacious design. Currently, Fuel Athletics is the first CrossFit certified gym in Shah Alam, attracting crowds from as far as Sungai Buloh and Puncak Alam. The location at Menara Naza TTDI is strategic, with a nice mix of working adults and student crowd. The gym has 2 floors, an outdoor space, and a pool with changing room and surau.

IMG_4607CrossFit space and equipment on the lower floor

IMG_4620Spacious upper floor, with future plans for yoga classes

IMG_4621Plus point: This gym even has an outdoor pool too!

After some dynamic stretcing and warming up indoors and outdoors, we proceeded to the highlight of the night – the WOD (Work Out of the Day). For tonight’s session, the WOD was simple, yet effective: partner up, and one person does burpees while the partner holds weight plates above his/her head. Then switch roles after the partner completes a few burpees. Do this as many rounds as you can in 10 minutes. Do not underestimate the lack of fancy equipments or movements, because burpees are advanced enough to be considered as a full body work out. So after a few rounds of burpees and holding up the weight plates above my head, my arms were already shakey. I even hesitated if I should decrease my weights from 10kg to 5kg so I can ‘survive’ all 10 minutes of the WOD!

IMG_4596Warming up outdoors with some sprints

Processed with VSCO with a6 presetThe WOD got me like… (in a good way of course)

I can see that these series of WOD will definitely complement my marathon training programme. It will build up my legs muscle strength so I can run longer, faster, and less prone to injury. As for my upper body which has been neglected for some time, needs a lot of work as it has gotten flabby and weak. Perfection is still a long road ahead, so for the mean time, I just need to strike a balance between strength work outs and clocking in enough mileage.

For more info and registration: http://www.fuelprimecrossfit.com/

For more reviews on other types of cross-training and gyms:

Until next week,

The Weekend Runner

 

Body Conditioning Class

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I have always noticed that the ability to run a full marathon (or even an ultramarathon) does not always equate to being in shape. Running is a non-discriminatory sport – anyone can participate regardless of your shape and size, so sometimes non-competitive, casual runners like myself, take strength training for granted. Sculpting our bodies seem secondary, we are more focused on chasing the mileage. However, being in shape is always advantageous. It differentiates you from the rest of the crowd by preventing injury, powering up our strides so we can run faster and finish stronger, plus not to mention a balanced, leaner appearance. Even professional athletes from almost all types of sports will incorporate strength and weights into their training.

 

So at 7.30 am, my running group and I were bright and early at Revelation Republic, ready for some strength training class known as Body Conditioning. Since the coach knew that the room was full of experienced runners, he did not go easy on us! My LSD the following day had to be cut short, because I was very sore all over. This level of sore-ness even exceeds my previous experience at the Les Mills GRIT Strength Class! We spent more than 2 hours for a full body work out. But the focus was our legs, most importantly our thighs, hip flexors, and glutes.

DSCF8012What do runners do when they are not running? They go for body conditioning classes! (Photo credit: Mark Chin)

We did not use a lot of fancy equipment, as most of them used such as the rowing machine, kettlebells, and bicycle were commonly found in most gyms. But our instructor taught us the most effective way of using them to obtain maximum results and benefits. Even the simplest moves can be very tiring if done in several repetitions and sets, such as stepping up on boxes.

DSCF8026 DSCF8193WIP – Work out In Progress. (Photo credit: Mark Chin)

We also did explosive, anaerobic intervals as a switch from our usual aerobic running routines. We had to do 10 goblet squats and 100m sprints, as much repetitions as we could in 12 minutes. It left most of us gasping for breath at just half way!

Today’s class showed us that there are always room for improvement, even for seasoned runners. Therefore, in the pursuit of clocking in the mileage and going the distance, we must also learn how to balance our fitness routines with some weight training in the future.

With our instructor. How did he even got up there?!One with the instructor. How did he even got up there?!!

For more info, visit their facebook page: https://www.facebook.com/revelationrepublic/

Until next week,

The Weekend Runner.

The Weekend Runner: Original Bootcamp trial class

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When I am not running I enjoy going to trial classes. They are a great chance to cross-train, plus it gives me a chance to try a lot of different things that are currently trending or new in the health and fitness scene. So upon receiving a promotional email, I did not hesitate to register for a free trial class conducted by Original Bootcamp last Saturday under team PJ Bravo at Padang Astaka, PJ.

We started off by warming up with some basic exercises, such push up, burpees, etc. Then the real work out begins with circuit training. We were divided into 4 teams and placed at the 4 corners of the mini-field, so there are 4 stations consisting of different set of exercises.

After a quick water break we were divided again into 2 groups, where there real fun begins: We had to complete a set of work out, crawl under obstacles, burpee in between the obstacles, and flip a tire with the help of at least 2 team mates. It was a race to see which team can flip the tire to the finishing line first, while the losing team was ‘rewarded’ with an additional 6 burpees.

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The tire we had to flip. I was intimidated by its size and I don’t think I would be able to do it without the help of another team mate. Image source: google.

 

After class, I spoke to a recruit who has been in the program ever since they started in Malaysia. The reason why she loved this program so much was because for the past 5 years they rarely or almost never repeat the same class, so you don’t feel like you are stuck in a routine.

 

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Fun, crazy bunch of people. Suitable for most fitness level and age group.

For more info check out their website: http://www.bootcamp.com.my/index.php

Difficulty: Moderate to Challenging

Fun factor: Sociable, engaging, outdoor setting

Recommendation: Highly recommended, if you are staying/working in PJ.

Until next week,

The Weekend Runner,

Ainaa. 

P/S: By the way, since most races start at 5.30a.m., is there anybody else who is already accustomed to waking up at 3a.m.? Or have I lost the ability to sleep in; I might be lying down in my bed but my mind is out on the road or in the park. After tossing and turning, I gave up trying to go back to sleep, had breakfast, got dressed, and went out for a short sunrise run.

 

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And I am glad that I did